What to do if you sprain your ankle
Ankle sprains are common sports injuries in daily life, especially when exercising, walking or running. Recently, there has been a lot of discussion about ankle sprains on the Internet. The following is a compilation of hot topics and hot content in the past 10 days to help everyone quickly understand how to deal with ankle sprains.
1. Common causes of ankle sprains
Ankle sprains usually occur when the foot suddenly turns in or out, causing the ligaments to become overstretched or torn. The following are common causes of sprains:
| Reason | Proportion |
|---|---|
| Unstable landing during exercise | 45% |
| Trapping or slipping while walking | 30% |
| Wearing high heels or ill-fitting shoes | 15% |
| Other unexpected situations | 10% |
2. Grading of ankle sprains
Ankle sprains can be divided into three grades based on the severity of the ligament damage:
| Grading | Symptoms | recovery time |
|---|---|---|
| Level 1 (mild) | Mild pain, mild swelling, can walk normally | 1-2 weeks |
| Level 2 (moderate) | Significant pain and swelling, difficulty walking | 3-6 weeks |
| Level 3 (severe) | Severe pain, severe swelling, and inability to walk | More than 6 weeks |
3. Emergency treatment of ankle sprain (RICE principle)
The RICE principle should be followed immediately after a sprain to reduce swelling and pain:
| steps | Operation | Things to note |
|---|---|---|
| Rest | Stop activities immediately to avoid aggravating the injury | Do not force yourself to walk or exercise |
| Ice | Apply ice pack to the affected area for 15-20 minutes each time | Avoid direct contact with skin to prevent frostbite |
| Compression | Wrap the ankle with an elastic bandage | Don't be too tight to avoid affecting blood circulation |
| Elevation | Elevate ankles above heart level | Helps reduce swelling |
4. Rehabilitation training for ankle sprains
Rehabilitation training is the key to restoring ankle function. The following are common rehabilitation exercises:
| training movements | function | Frequency |
|---|---|---|
| ankle pump exercise | Promote blood circulation and reduce swelling | 3 groups a day, 10 times each |
| resistance training | Strengthen ankle muscles | 2 groups a day, 15 times each |
| balance training | Improve ankle stability | 1 set per day, 30 seconds per set |
5. Preventive measures for ankle sprains
Preventing an ankle sprain is more important than treating it. Here are some common prevention methods:
| measures | Specific operations |
|---|---|
| Choose the right shoes | Wear supportive sneakers and avoid high heels |
| Warm up before exercise | Fully move your ankles to improve flexibility |
| Strengthen ankles | Perform regular ankle strength training |
| Pay attention to the walking environment | Avoid running or walking on uneven surfaces |
6. When do you need medical treatment?
Seek medical attention immediately if:
| Symptoms | Possible problem |
|---|---|
| severe, unbearable pain | torn or broken ligaments |
| The ankle is obviously deformed | dislocation or fracture |
| Swelling continues to increase | severe soft tissue injury |
| Unable to walk or bear weight | Professional diagnosis required |
Summary
Although ankle sprains are common, proper management and recovery are crucial. Through emergency treatment based on the RICE principle, combined with rehabilitation training and preventive measures, recovery can be accelerated and the risk of recurrence can be reduced. If symptoms are severe, it is important to seek medical attention promptly to avoid delays in treatment.
check the details
check the details
en
